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Tech. Co - 5 Ways to Bounce Back After Sleepless Nights

Tech.Co - 5 Ways to Bounce Back After Sleepless Nights - By Tishin Donkersley

After a few sleepless nights, it’s easy to feel like you’ve been hit by a bus. This often makes your ability to perform at an optimal level diminish throughout the day. But don’t worry, we’ve found some solutions to help you bounce back after those sleepless nights of tossing and turning.

Dr. Amy Serin, neuropsychologist and co-founder of The TouchPoint Solution, suggests to start looking at your sleep environment and pre-bed habits to help shift your body into sleep mode.

“Look for the root cause of the lack of sleep and address it,” Serin said.

Technology is Adding to The Problem

Checking that last Facebook or Snapchat post before you go to bed or watching a certain type of TV show you hit the hay could be adding to your sleepless night. Serin suggests setting bedtime boundaries and turning off your smartphone well before bed to allow your brain to switch to sleep mode.

“Technology creates two problems for sleep. Bright screen lights can confuse your brain into thinking it’s daytime and interfere with your sleep cycle. [As for TV programs,] the content you watch before bed is also a factor. Suspenseful TV shows can put your body into a stressful state, which is counterproductive for sleep. I recommend not having a TV in your bedroom and to turn off your phone and avoid bright lights before bedtime and create a peaceful sleeping environment.”

To Nap or Not to Nap

Grabbing a cat nap during the day after a restless night might be ok now and again, but creating a pattern of sleepless nights, and gulping caffeine at the office followed by an afternoon nap isn’t ideal. Serin suggests getting back to your regular sleep schedule as soon as possible.

“Taking naps and staying up late the following night can disrupt circadian rhythms and create a pattern of sleep problems rather than just dealing with one restless night. If you must nap, take a nap for only 10-30 minutes during the afternoon hours to give yourself a boost without impairing your ability to fall asleep at your usual bedtime.”

Use a Sleep Hack, not a Sleeping Pill

If you have too many thoughts racing through your head, some may try to use a sleep aid to counter their busy mind and fall asleep. Serin cautions the use of this method as you may not reach the deep stages of sleep that are required to feel rested the next day. Instead she suggests these sleep hacks before you go to bed:

“Your body needs to be able to be calm enough to fall sleep. Heating the body up and then cooling it down is a great sleep hack to replace sleeping pills. If you take a hot shower and then turn the water to cooler temperatures before you get out, this change in temperature can kickstart your body’s ability to start the sleep process. Also, if you have racing thoughts in your head, try writing your thoughts down before bed. Keep a pen and pad of paper next to your bed and write down the thoughts that won’t go away and trust yourself to take care of whatever is on your mind the following day.”

Maintain a Consistent Sleep Schedule

While eight hours of sleep is recommended, the reality is that we aren’t prioritizing our sleep schedule. Serin suggestions to first try to develop a set time to get to bed and make it a goal for 7 to 9 hours of shut eye versus making it up on the weekend.

“Try to go to bed around the same time every night and prioritize your sleep over everything else. Don’t fall into the habit of trying to ‘catch up’ on sleep on the weekends. Some research suggests getting more than 10 hours of sleep a night can have a negative impact on performance and mood in the same way that only getting 4 or 5 hours a night can cause, so it’s best to stay within the recommended range whenever possible.”

If All Else Fails, Try to Do Something Positive

If you tried to relieve some stress during the day and still had a tough night, Serin said to expect that you might have some change in mood during the day and to try and engage in positive activities.

“Be mindful of how your brain is impaired after a night of sleeplessness. You may be irritable, less productive, more anxious, feel depressed, have more cravings and make more mistakes. Don’t be too hard on yourself if you aren’t on top of your game.

 

“Try to plan for a slightly earlier bedtime the next day and limit unnecessary events from your schedule. Practice healthier habits that day and try to exercise if possible. When you hop into bed at night, don’t worry about not sleeping well the night before. Remember, sleep is a natural state that your body wants you to go into, so calming down and surrendering to it is the best policy.”

Read more about avoiding sleepless nights here at Tech.Co.

CBS News - Don't let daylight saving time knock you off-kilter

CBS News - Don't let daylight saving time knock you off-kilter - By Cory Schouten

Monday mornings are scary enough already, but next Monday is poised to unleash a workforce of sluggish zombies.

That’s because sleep-deprived Americans will lose an hour of slumber after setting their clocks forward early Sunday in the annual “spring forward” ritual of daylight saving time (DST).

Sleep experts say workers would be wise to use the occasion to improve sleep habits, including by watching their diet, exercising and keeping cell phones out of the bedroom. And those with existing sleep problems or other risk factors should devise a plan to slowly adjust to the time change.

DST is one rite of spring that can be deadly: A 2014 study by the University of Michigan Cardiovascular Center found a 24 percent increase in heart attacks on the Monday after springing forward. The instances of heart attacks dropped to a more typical rate on Tuesday, once people returned to their routines.

The “spring forward” is arguably the worst day for work-sleep balance for Americans, but the other 364 aren’t much better. Nearly half of all workers (47 percent) say thinking about work keeps them up at night, and 60 percent say a lack of sleep has harmed their work, according to a new survey from CareerBuilder.

What do those negative workplace impacts look like? Think lower productivity, more mistakes, job resentment and a heightened tendency of workers to snap at colleagues. Adding insult to injury: 65 percent of respondents said they’ve had dreams (or nightmares) about work. Just 17 percent of those surveyed said they got the doctor-recommended eight hours of sleep per night.

Some workers are more vulnerable than others to the time change, including older workers, those with existing sleep disorders such as sleep apnea or restless leg syndrome, and those with rotating shifts, said Dr. Aparajitha Verma, a sleep neurologist at Houston Methodist Hospital.

The spring change is particularly vexing because for most folks it’s easier to sleep in another hour in the morning than it is to go to sleep an hour earlier at night.

“Someone who’s otherwise young and healthy can pretty much recover from a time change rather quickly,” Verma added.

Sleep quality has far-reaching implications for health, with a lack thereof being a risk factor for diabetes, high blood pressure, depression, anxiety and weight gain, said Dr. Raj Dasgupta, a fellow of the American Academy of Sleep Medicine and a professor at Keck School of Medicine at USC.

Combine the longstanding risks with a years-long trend toward fewer sleep hours for most Americans, and you’ve got a scary formula.  

“When we talk about the clinical manifestations of having no sleep, you tell me the organ, and I’ll tell you what the problems are going to be,” Dasgupta said.

Some companies, particularly in the tech and medical fields, have taken aim at the problem by offering napping facilities at the workplace, Dasgupta noted.

A mindset change could help, too.

People don’t brag about skipping the gym or overeating, but they do tend to brag about being too busy for sleep, said Dr. Amy Serin, a neuropsychologist in Arizona.

Instead, they should treat adequate sleep as “a badge of honor.”

“Sleep is an interesting thing because it really is the key to everything else,” Serin said. “Forget about sleep deprivation. Even a few nights of lack of sleep can really take a toll on your immune system, your productivity, attention, your mood and anxiety level.”

Finding a balance between work and sleep sometimes requires proactive steps: “When someone lays their head down at night, if their mind doesn’t shut off, that’s a problem,” she said. “You need to create ways to self-regulate so it does.”

Among the practical tips she recommends: Eliminate artificial light a few hours before sleep, avoid certain dream-provoking entertainment (think crime shows) before bed and exercise during the day but not right before sleep.  

“Even an extra 20 minutes, half an hour a night, is huge in our modern day,” Serin said. “That would add up to a lifetime of better health, less anxiety, more happiness and better productivity.”

The best way to prepare for DST is gradually -- adjusting dinner time and bedtime before the change, said Dr. Sujay Kansagra, director of Duke University’s Pediatric Neurology Sleep Medicine Program and a sleep health consultant for Mattress Firm. Otherwise, avoid TVs and devices late at night, and allow for plenty of natural light to filter through your home’s windows in the morning. 

Another tip: Capitalize on longer evenings -- one of the key advantages of DST, said Dr. Charlene McEvoy, a sleep medicine specialist at the Regions Hospital Sleep Health Center in Maplewood, Minnesota. “Enjoy the natural lighting outside or indoors with your curtains open,” McEvoy said. “Sunlight helps naturally reset your body clock.”

Ultimately, for most people, getting better sleep comes down to “stimulus control,” Dasgupta said: “If you aren’t ready to fall asleep, don’t go to bed.”

Still anticipate trouble falling asleep early on Sunday night? Certain scents, such as vanilla and lavender, can be great sleep aides, said Dr. Param Dedhia, director of sleep medicine at the Canyon Ranch wellness resort in Tucson, Arizona.

Dedhia also suggests sleepers avoid heavy foods such as pasta close to bedtime and skip the alcoholic nightcap. Instead, pour yourself a glass of tart cherry juice.

New "TouchPoints" for Anxiety - Dr. Amy Serin

Coffee with America - Reduce Stress In Seconds With TouchPoints

Good Morning Arizona - Dr. Amy Serin Explaining TouchPoints

Autism Live - Dr. Serin and TouchPoints

Dr. Amy Serin, co-founder of the TouchPoint Solution, and creator of TouchPoints, appeared on Autism Live this week to talk about reducing stress with BLAST technology. Watch here:

 

In Case You Missed It

TouchPoints are helping people around the world sleep better, stay focused, de-stress and live life to the fullest! Here are some of the ways that TouchPoints and BLAST technology spread a #TouchOfHope this week:

TouchPoint Founders on Entrepreneurial Success and Stress Relief

SWAAY Media | April 26

"TouchPoints are a non-invasive, wearable device that uses patent-pending neuroscience technology called BLAST (bilateral alternating stimulation-tactile) to not only relieve stress and anxiety, but also improve focus, reduce cravings, improve performance, manage anger, reduce sensory overload and better enable sleep. Recent studies have found thatTouchPoints can actually reduce stress by 74% in just 30 seconds, which is something that many women – entrepreneurs, execs and moms alike – can most definitely use."

Read more...

5 Ways to Bounce Back After Sleepless Nights

Tech Co | April 18

"Dr. Amy Serin, neuropsychologist and co-founder of The TouchPoint Solution, suggests to start looking at your sleep environment and pre-bed habits to help shift your body into sleep mode."

Read more...

Crowdfunding Highlight - Denise Stratten

"I am the only worker in my family. My husband stays home to take care of my son. My son is handicapped and is non verbal and is always rocking. He does not have a diagnosis. I also have a daughter and my father is living with me. I have tried multiple things with no success. I would really like to try this.

    I feel like I am a very hard worker. As a mother you want to do everything you can for your child. I don't have a lot of money so I can't try things that are not approved by insurance. So this really limits me as to what we can try."

    Help Denise get TouchPoints for her son!

      In Case You Missed It

      There is a buzz about TouchPoints! The world is discovering BLAST technology, and people are using TouchPoints to sleep better, focus, perform better at work and manage stress. TouchPoints are even helping people to manage Autism Spectrum Disorders and ADHD. This week, TouchPoints inventor Dr. Amy Serin spoke to the media about managing stress during Stress Awareness Month and TouchPoint co-founder Vicki Mayo won Project Entrepreneur Intensive 2017. Keep reading to find out more:

      Easing Stress | 3 TV News

      April 13, 2017

      TouchPoints inventor and The TouchPoint Solution co-founder Dr. Amy Serin appeared on 3 TV to talk about managing stress to live a healthier life. 

      AZTV7 | Arizona Daily Mix

      April 10, 2017

      Dr. Amy Serin appeared on AZTV7's Arizona Daily Mix to talk about managing stress to live a better life.

      Meet The Winners of Project Entrepreneur 2017 | Project Entrepreneur

      April 2017

      Rent the Runway Foundation andUBS have announced the winners of the second annual Project Entrepreneur (PE) venture competition. The three companies were among 200 female founders who participated in the two-day PE Intensive, and were selected from 12 finalists that pitched their businesses to a panel of investor judges. The winners will each receive a $10,000 grant and on-site training, introductions to investors, coaching and mentorship as part of Project Entrepreneur’s five-week accelerator program hosted at Rent the Runway’s New York headquarters.

      The winners are:

      • TouchPoints – Vicki Mayo, CEO & Co-Founder (Scottsdale AZ): Neuroscience wearable that alleviates stress by altering the body’s stress response in as little as 30 seconds
      • Lace & Liberty – Danielle Wen, CEO & Co-Founder (San Francisco, CA): Merging direct-to-consumer convenience with luxury bespoke bridalwear
      • LOLI Beauty – Tina Hedges, Founder & CEO (New York, NY): Pure, Potent, Personalized…LOLI is the first BIY (Blend It Yourself) clean + green beauty brand

      Read more...

      PRWeb - Touchpoint Solution Gives 150 TouchPoints to Scholarship Winners in First Four Months of Production

      “Ever since we created The Touchpoint Solution and TouchPoint, our goal has been to bring relief to the millions of people who suffer from stress and anxiety so they can be their best selves,” said Vicki Mayo, CEO and co-founder of The Touchpoint Solution. “Our scholarship program helps with this goal and allows us to give TouchPoints to people who need it most but might not be able to afford it.”

      People like Wendy Scott and her 8-year-old son Landon as well as Tayler Snider and his sister are living with a variety of ailments and are beginning to find peace with the use of TouchPoints.

      Snider and his sister suffer from PTSD, anxiety, insomnia and noise and crowd sensitivity. Suffering from separate traumatic situations -- Snider was a victim of child abuse and suffered third-degree burns in a fire; his sister was a few feet away from being shot on her first day of high school in a school shooting -- they both now struggle leading normal lives. Since receiving TouchPoints through the Touchpoint Solution’s scholarship program, Snider and his sister have seen a significant decrease in anxiety, insomnia and are on their way to leading normal lives again.

      Scott adopted Landon when he was 5 years old from a China orphanage. It was evident at the time that he had significant sensory processing challenges, attachment issues and great difficulty sustaining his attention. Although he has made progress Landon still acts impulsively, is very distracted, has a hard time staying on task, and is too rough when playing with other kids. Since receiving his TouchPoints, Scott has seen a huge difference in her son.

      TouchPoints are worn on the right and left side of the body but do not need to be touching skin to work. Wearers use the TouchPoints App to turn on the vibrating units and choose one of the six pre-sets for sleep, focus, cravings, calm, performance or anger. Individual settings can also be easily customized.

      TouchPoints are available for purchase at http://www.thetouchpointsolution.com. A set costs $239 and includes two TouchPoint devices (one for each side of the body) and charging cables.

      About The Touchpoint Solution

      Neuropsychologist Dr. Amy Serin and child advocate Vicki Mayo founded The Touchpoint Solution in late 2015 with the mission of bringing relief to the millions of people who suffer from stress and anxiety. Over the last decade, Dr. Serin’s work in therapy and neuroscience led to the discovery that a component of successful PTSD treatment could be used as a stand-alone product for a range of individuals whose stress and intensities hamper performance, relaxation, sleep, and their ability to cope with sensory stimuli. Dr. Serin used quantitative electroencephalogram data, existing neuroscientific research, and archival data to quantify significant brain changes after just seconds of use. Dr. Serin recognized that this method was too powerful a treatment to be confined to doctors' offices due to its effectiveness and simplicity and partnered with long-time friend and child advocate Vicki Mayo to bring the TouchPoint to the world. For more information, please visit https://thetouchpointsolution.com.

      About TouchPoints

      TouchPoints are non-invasive, wearable devices that use patent-pending neuroscience technology to relieve stress and anxiety, improve focus, reduce cravings, improve performance, manage anger, reduce sensory overload and better enable sleep. They can be worn on both wrists or can be placed in more discrete locations, such as socks, pockets, etc. TouchPoints need to be worn on both the right and left side of the body to be effective. TouchPoints officially launched to the public in December 2016 and are available to purchase online at http://www.thetouchpointsolution.com for $239.

      Project Entrepreneur - Touchpoint Solution’s CEO Recently Named in the Top 10 For Project Entrepreneur

      Touchpoint Solution’s CEO Recently Named in the Top 10 For Project Entrepreneur

      TouchPoints' parent company, The TouchPoint Solution’s CEO and co-founder, Vicki Mayo, was recently selected in the top 10 for Rent the Runway Foundation and UBS’ Project Entrepreneur. Mayo will present her pitch about the lifestyle wearable devices, TouchPoints, live in New York on April 8.

      Project Entrepreneur’s second annual venture competition ignites bold ideas by providing women access to the tools, training and networks needed to build scalable, economically impactful companies. Mayo along with nine others was chosen from nearly 650 applicants across 75 cities.

      “It’s an honor to be selected among some of the brightest women who are a part of Project Entrepreneur’s live pitch competition,” said Mayo. “I’m excited to share more about TouchPoints and how we plan to help the world be the best version of themselves by living free from stress. Through this whole process, I will never forget the connections I’ve made and insights I’ve gained.”

      Launched in December of 2016, TouchPoints are non-invasive, wearable devices that use patent-pending neuroscience technology, called BLAST (bilateral alternating stimulation–tactile), to relieve stress and anxiety, as well as improve focus, reduce cravings, improve performance, manage anger, reduce sensory overload and better enable sleep.

      TouchPoints are available for purchase at http://www.thetouchpointsolution.com. A set costs $239 and includes two TouchPoint devices (one for each side of the body), charging cables and clips.

      For more information about Project Entrepreneur and to find out when the winner will be announced, please visit http://www.projectentrepreneur.org.

      About The Touchpoint Solution

      Neuropsychologist Dr. Amy Serin and child advocate Vicki Mayo founded The Touchpoint Solution in late 2015 with the mission of bringing relief to the millions of people who suffer from stress and anxiety. Over the last decade, Dr. Serin’s work in therapy and neuroscience led to the discovery that a component of successful PTSD treatment could be used as a stand-alone product for a range of individuals whose stress and intensities hamper performance, relaxation, sleep, and their ability to cope with sensory stimuli. Dr. Serin used quantitative electroencephalogram data, existing neuroscientific research, and archival data to quantify significant brain changes after just seconds of use. Dr. Serin recognized that this method was too powerful a treatment to be confined to doctors' offices due to its effectiveness and simplicity and partnered with long-time friend and child advocate Vicki Mayo to bring TouchPoints to the world. For more information, please visit http://www.thetouchpointsolution.com

      About TouchPoints

      TouchPoints are non-invasive, wearable devices that use patent-pending neuroscience technology to relieve stress and anxiety, improve focus, reduce cravings, improve performance, manage anger, reduce sensory overload and better enable sleep. They can be worn on both wrists or can be placed in more discrete locations, such as socks, pockets, etc. TouchPoints need to be worn on both the right and left side of the body to be effective. TouchPoints officially launched to the public in December 2016 and are available to purchase online at http://www.thetouchpointsolution.com for $239.

      *This article first appeared on PRWeb on March 27, 2017. To read the full article, click here.

      Money Radio - Feature on TouchPoints

      Vicki Mayo with TouchPoint Solutions was on Money Radio 1510 this morning to talk about TouchPoints on the Business For Breakfast morning show with Mark Asher. 

      To hear the podcast of the show, head on over to Money Radio!

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